The Next Move

Endurance, strength, and long-term health in all its forms. The Next Move features conversations with athletes, coaches, scientists, and thinkers exploring how to train, think, and live better.By John Paton - @johngetstrong johngetstrong.substack.com

The Next Move is a health podcast hosted by John Paton - @johngetstrong, with 34 episodes on record and a Required Pod Score of 80.

John Paton - @johngetstrong hosts The Next Move, a health show with 34 episodes published.

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  The Next Move

  Athletes Showing ‘Overtraining’ Symptoms Often Perform Better—When to Push Through Fatigue (and When to Pull Back) (Dan Plews #31)

  Mar 22, 202634 minS0

  <p>In this episode, Dan Plews returns for a deep dive into fatigue and recovery, clarifying the difference between functional overreaching, non-functional overreaching, and true overtraining. He breaks down the key warning signs to watch for—including changes in motivation, performance, sleep, and heart rate—and how to interpret them within the context of your training. We also explore the role of life stress and nutrition in maintaining consistency, including practical approaches to energy balance and carbohydrate periodization.</p><p>Send us your Hyrox training questions 👇</p><p>https://www.instagram.com/theplews/</p><p>https://www.instagram.com/johngetstrong/</p><p>Tr...

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  The Next Move

  HYROX Is More Aerobic Than You Think! Joel Jamieson — Morpheus Founder on HRV, Aerobic Development & Strength-Endurance (#30)

  Mar 16, 202651 minS0

  <p>Joel Jamieson is one of the leading experts in conditioning and recovery science, known for his work with elite athletes across combat sports, endurance sports, and professional teams. He is the creator of the 8 Weeks Out coaching program and founder of Morpheus, a recovery-based training system used by athletes to optimize performance through heart rate and HRV data.</p><p>In this episode, Joel breaks down the physiology behind HYROX performance, explaining how aerobic capacity, strength endurance, and efficiency combine to determine race outcomes. We discuss why maximal strength has limited transfer to HYROX, how athletes should balance running...

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  The Next Move

  How Jess Pettrow Built the Aerobic Engine for HYROX’s Elite 15 — From 400m Speed to 20-Hour Training Weeks (#29)

  Mar 10, 202646 minS0

  <p>Jess Pettrow is one of the fastest athletes in HYROX, combining elite track speed, strength training, and a relentless commitment to the process. In this episode, she shares how she cut eight minutes from her HYROX time by building her aerobic capacity, increasing training volume, and developing a structured program with coach James Kelly.</p><p>We break down her 18–20 hour training weeks, the alternating easy-day/quality-day structure she uses to stack consistent volume, and the key lessons she’s learned about racing — from pacing burpee broad jumps to managing energy before the decisive wall balls. Jess also explains why fu...

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  The Next Move

  Most Hyrox Athletes Are Skipping the Real Foundation of Performance | The Hyrox Training Pyramid (Dan Plews #28)

  Mar 8, 202648 minS0

  <p>Dr. Dan Plews explains the Hyrox Training Pyramid—a framework for structuring your Hyrox training from the ground up. We discuss why training volume and frequency form the foundation, how to distribute intensity across the week, and when to layer in threshold work, strength endurance, and race simulations. We also cover tapering strategies, common mistakes athletes make with intensity, and how to prioritize your training when time is limited.</p><p>Send us your Hyrox training questions 👇</p><p>https://www.instagram.com/theplews/</p><p>https://www.instagram.com/johngetstrong/</p><p>Try Dan’s Hyrox Training System with 7...

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  The Next Move

  How 16-Year-Old Sam Ruthe Ran a 3:48 Mile — Coach Craig Kirkwood Breaks Down His 60–80km Training Weeks (#27)

  Mar 1, 202645 minS0

  <p>At just 16 years old, Sam Ruthe ran 3:48 for the mile — the fastest performance ever by an athlete his age.</p><p>In this episode, his coach Craig Kirkwood breaks down how it happened: the 60–80km training weeks, the balance between speed and aerobic development, and the deliberate decision not to rush a generational talent.</p><p>We explore race-day lessons from competing against Olympic champion Cole Hocker, why VO₂ max doesn’t tell the whole story, and how consistency, culture, and long-term thinking are shaping Sam’s trajectory toward the top of the sport.</p><p>Episode breakdown:</p><p>00:00 Me...

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